13 Plank Exercises That Strengthen Your Core

Planks train your core to do its real job: stabilize your spine while your arms and legs move. That means you build strength that carries into lifts, running, and daily life. Done well, planks challenge the deep abdominals (transverse abdominis), obliques, rectus abdominis, spinal erectors, and the muscles that connect your shoulders and hips. Keep a neutral spine, ribs tucked, and glutes engaged. Breathe steadily. Quality beats time.

High Plank

Start on hands under shoulders, legs straight, body in a straight line from head to heels. Press the floor away, zip the ribs down, squeeze glutes.

• Focus: Total-core tension, shoulder stability
• Time: 20–60 seconds

Forearm Plank

Elbows under shoulders, forearms parallel. Think “shorten the distance” between ribs and pelvis. Avoid sagging or piking.

• Focus: Deep abdominals with less wrist demand
• Time: 20–60 seconds

Side Plank (Forearm)

Lie on one side, elbow under shoulder, legs stacked. Lift hips so your body forms a straight line. Top hand can rest on hip.

• Focus: Obliques, lateral hip, anti-side-bend strength
• Time: 15–45 seconds each side

Side Plank with Top-Leg Raise

From side plank, raise the top leg slightly without rotating. Move slowly.

• Focus: Obliques plus glute medius for hip stability
• Time: 8–12 controlled raises per side

Plank Shoulder Taps

Start in high plank. Widen feet. Tap opposite shoulder with one hand while resisting sway. Move quietly.

• Focus: Anti-rotation and anti-sway control
• Reps: 6–12 taps per side

Plank Reach (Front or Diagonal)

From high or forearm plank, reach one arm forward or at a 45-degree angle. Pause, then switch. Keep hips level.

• Focus: Core stability during arm movement
• Reps: 6–10 reaches per side

Plank with Knee Drive (Slow Mountain Climbers)

From high plank, pull one knee toward chest under control. Alternate. Keep hips low and steady.

• Focus: Lower abs and anti-rotation under dynamic load
• Reps: 8–12 per side

RKC Plank (Max-Tension Forearm Plank)

Set up in a forearm plank, elbows slightly ahead of shoulders. Pull elbows toward toes and toes toward elbows without moving. Squeeze everything.

• Focus: High-tension bracing, rapid strength gains with short holds
• Time: 10–20 seconds for 2–4 sets

Plank Saw (Body Saw)

In a forearm plank, place feet on sliders or socks. Glide body backward a few inches, then forward, maintaining a neutral spine.

• Focus: Anterior core under eccentric load
• Reps: 8–12 smooth reps

Copenhagen Side Plank (Knee)

Side plank with top leg supported on a bench at knee height, bottom leg lightly assisting on the floor. Lift hips and hold.

• Focus: Obliques and adductors (groin) for pelvic stability
• Time: 10–30 seconds each side

Copenhagen Side Plank (Straight-Leg)

Progression: Top leg straight on bench, bottom leg hovering. Keep hips square.

• Focus: Increased adductor and oblique demand
• Time: 8–20 seconds each side

Plank to Pike (Slider or Stability Ball)

From high plank with feet on sliders or shins on a ball, lift hips into a pike by pulling feet toward hands. Return slowly.

• Focus: Lower abs, shoulder control, spinal articulation without rounding
• Reps: 6–10 reps

Stir-the-Pot (Stability Ball)

Forearms on a stability ball in plank. Draw small circles with elbows while keeping hips steady. Switch directions.

• Focus: 360-degree core control with shoulder stability
• Reps: 8–12 circles each direction

How to Program These

• Choose 2–3 variations per session: one anti-extension (forearm or RKC plank), one anti-rotation or lateral (side plank or taps), and one dynamic (saw, pike, or stir-the-pot).
• Start with short, perfect sets: 10–20 second holds or 6–8 slow reps. Add time or reps only if you can keep a neutral spine and quiet hips.
• Train 2–3 times per week. Pair planks with lower-back-friendly posterior-chain work like hip hinges or glute bridges.

Common Mistakes to Avoid

• Sagging lower back: If you feel it in your low back, shorten the set and tuck the ribs.
• Holding your breath: Exhale gently through the set. Try a soft “hiss” to keep pressure without bracing too hard.
• Chasing minutes: Longer isn’t better if form breaks. Use higher-tension sets instead.

Safety Notes

If you have shoulder, wrist, or lower-back pain, choose forearm variations or reduce range of motion. Stop any exercise that causes sharp pain and consult a professional if symptoms persist.

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